Hack my (belly) fat! (Photo link)

I may have posted a similar question before, however I saw someone else post a photo once and received pretty detailed responses in comparison to just a description listed kind of question.

Anyway, going on six months paleo, one (to unfortunately sometimes two) "open" meals a week, occasional sweet potatoes for carbs (minus veggies of course), exercising four nights/week and JUST started adding some strength training. I have seen some progress, no matter how little, on every other part of my body EXCEPT the ol' belly (-10lbs in five months). This is getting frustrating, particularly because I have always had it, and can't imagine it ever actually disappearing! If anything, I suppose I am looking for some encouragement -sigh- Sometimes I feel like it's impossible to get rid of this thing!

Before paleo, not well of course, lol. Since going paleo I have had no such issues (unless I am tempted to sneak in some cheese/milk) - THATS when it gets bad. Other than that, my digestion seems to have issue-less.

I would definitely research FODMAPs - I have had a 'pod' forever, and eliminated FODMAPs around a week ago. The belly has done down *considerably*. This is probably the best list I've found (though not all green foods are Paleo") http://www.eat-real-food-paleodietitian.com/support-files/paleo-fodmap-food-list.pdf

Yes to this. This is how I look when I eat a lot of foods I'm intolerant of or eat a lot of high-fiber foods. That is, bloating. If you push on the stomach area does it feel like a balloon? One of the keys to me was that if I would tighten the abdominal muscles and pinch the fat there, there wasn't that much, yet it would feel like pressure built behind it. When I removed foods to which I'm sensitive, my stomach finally started looking normal.

As a girl, I agree with the above guys! You do look great and even the bits that you want to work on are far from terrible. Confidence and loving yourself enough to eat properly and stay active are the most attractive traits. Rock on with your bad self!!!

As a guy who thinks women beat themselves up too much, I say don't beat yourself up to much. It's understandable you want to make progress, but you are doing well and you look fantastic as is. Good luck with your continued progress based on the advice of the nice people here.

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Answers

I don't see a lot of fat. What I do see is bad posture and a terrible bra. Your bum looks great and perky, as do your limbs. You look as though you might be retaining some water, and your core muscles need a bit of tightening, to hold you up correctly. Keep up the strength training, but add some planks, pilates or yoga. You look really good, actually. I'd kill for your bum!

To be honest a lot of your "belly" looks like weak lower back/lower abdominals/tight hips. Your posture shows that you are standing quite hyper extended (I have the same problem due to a severe curve in my back. Work on hollowing out, keeping those lower abs held in, it will tighten your belly. Loosen your hips with mobility stretching, and you'll see this get easier. When you "hollow", force the small of your back to the floor (if supine) or your seat back (when seated), and pull your belly button back toward the floor/seat back.

Yes to this. This is how I look when I eat a lot of foods I'm intolerant of or eat a lot of high-fiber foods. That is, bloating. If you push on the stomach area does it feel like a balloon? One of the keys to me was that if I would tighten the abdominal muscles and pinch the fat there, there wasn't that much, yet it would feel like pressure built behind it. When I removed foods to which I'm sensitive, my stomach finally started looking normal.

First, your hips are tilted forwards, causing your belly to protrude. others correctly suggested strengthening you transverse abdominals; however, stretching your psoas (hip flexor) will allow your hips to return to a neutral position and you transverse abdominals to return to a normal resting length. More info about stretching your psoas can be found by googling "psoas stretch"

Second, have you considered that some of the foods you are eating may be causing bloating? Common culprits include grains and legumes (which you probably already avoid), nuts, seeds, dairy and certain fruits and vegetables (especially ones that contain FODMAPs).

I would definitely research FODMAPs - I have had a 'pod' forever, and eliminated FODMAPs around a week ago. The belly has done down *considerably*. This is probably the best list I've found (though not all green foods are Paleo") http://www.eat-real-food-paleodietitian.com/support-files/paleo-fodmap-food-list.pdf

From your photo, I would try strengthening your transverse abdominal muscles. These are the ones running horizontally across your lower abs and pelvis on the inside. A lot of that 'gut' looks like plain old weak abs. Stronger transverse abdominal muscles will do a better job of holding your internal organs in, giving you a slimmer silhouette. Practice sitting with appropriate posture. A little yoga or ballet couldn't hurt if you are new to using your core to support your body sitting and standing.

I get the impression that the general consensus on abdominal fat is mainly insulin resistance and is usually the last thing to really lean down. I'd say two cheat meals and some added carbs could be slowing your progress. Same ol' stuff about fitness and walking and sleep and all that stuff. Also don't forget that how far your belly sticks out isn't how much fat is on your belly. You've got organs in there, too :)

Exercising four nights a week seems a bit much. It could be raising cortisol levels which help you accumulate fat around your abdomen. Why not try to cut it down to two days of strength training with some long walks peppered in throughout the week?

Before paleo, not well of course, lol. Since going paleo I have had no such issues (unless I am tempted to sneak in some cheese/milk) - THATS when it gets bad. Other than that, my digestion seems to have issue-less.

You look almost exactly like me (only take half your butt, subtract it and add it to your boobs). The arms legs, stomach....I stopped eating carbs, went higher fat and that really helps with the stomach fat.

Judging by the info you provided, as well as the pic, I would work on increasing your intensity of your workouts, and do some interval training. Intervals have shown to improve insulin resistence and burn more fat. doing some planks and core stabilization exercises would help pull things in, but don't do many movement based ab workouts as this will build muscle underneath fat, making the appearance not improve. Working on shoulder stabilization would also help with posture, which would make your belly appear thinner. Limit carbs unless you begin to see a decline in energy due to increased exercise intensity. Also play with IF, but keep it random, and no more than once a week. Try exercising on an empty stomach sometimes also. Eat dinner, skip breakfast and exercise instead. then reload with a bigger lunch. What type of exercises are you performing?

I hear you, that is my exact same problem area, 3 months ago i started Intermittent Fasting 1-2 times a week and 1 session of Sprints on my Elliptical, always keeping my nutrition on check. I'm happy to say, i've started to see results.
Keep it up, you are on the right track!
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